Arborio rice vs. Filo — In-Depth Nutrition Comparison

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Differences between arborio rice and filo

Arborio rice contains less vitamin B1, selenium, vitamin B2, iron, vitamin B3, folate, phosphorus, and manganese than filo.
Filo's daily need coverage for vitamin B1 is 31% higher.
The amount of saturated fat in arborio rice is lower.
Filo has a lower glycemic index. The glycemic index of filo is 38, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Rice, white, short-grain, enriched, cooked and Phyllo dough.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Arborio rice

Filo

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+1000%
Contains more PotassiumPotassium	+184.6%
Contains more IronIron	+119.9%
Contains more CopperCopper	+40.3%
Contains more ZincZinc	+22.5%
Contains more PhosphorusPhosphorus	+127.3%
Contains more ManganeseManganese	+33.3%
Contains more SeleniumSelenium	+210.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Arborio rice

Filo

Contains more Vitamin B5Vitamin B5	+31.5%
Contains more Vitamin B6Vitamin B6	+96.7%

Contains more Vitamin B1Vitamin B1	+229.9%
Contains more Vitamin B2Vitamin B2	+2031.3%
Contains more Vitamin B3Vitamin B3	+172.8%
Contains more FolateFolate	+49.2%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.164mg	0.541mg	31%
Selenium	7.5µg	23.3µg	29%
Vitamin B2	0.016mg	0.341mg	25%
Iron	1.46mg	3.21mg	22%
Sodium	0mg	483mg	21%
Vitamin B3	1.493mg	4.073mg	16%
Fats	0.19g	6g	9%
Protein	2.36g	7.1g	9%
Monounsaturated fat	0.058g	3.149g	8%
Calories	130kcal	299kcal	8%
Fiber		1.9g	8%
Carbs	28.73g	52.6g	8%
Folate	59µg	88µg	7%
Phosphorus	33mg	75mg	6%
Polyunsaturated fat	0.05g	0.923g	6%
Saturated fat	0.051g	1.47g	6%
Manganese	0.357mg	0.476mg	5%
Copper	0.072mg	0.101mg	3%
Vitamin B6	0.059mg	0.03mg	2%
Magnesium	8mg	15mg	2%
Vitamin K		2.5µg	2%
Vitamin B5	0.397mg	0.302mg	2%
Choline		6.9mg	1%
Zinc	0.4mg	0.49mg	1%
Calcium	1mg	11mg	1%
Potassium	26mg	74mg	1%
Vitamin E		0.08mg	1%
Net carbs	28.73g	50.7g	N/A
Sugar		0.18g	N/A
Tryptophan	0.027mg	0.088mg	0%
Threonine	0.084mg	0.194mg	0%
Isoleucine	0.102mg	0.246mg	0%
Leucine	0.195mg	0.49mg	0%
Lysine	0.085mg	0.158mg	0%
Methionine	0.056mg	0.126mg	0%
Phenylalanine	0.126mg	0.359mg	0%
Valine	0.144mg	0.286mg	0%
Histidine	0.056mg	0.159mg	0%